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Nybörjarguide: Meditation

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Av den meditation

Jag har lidit av psykisk ohälsa sen tidiga tonåren med ångest framförallt men även bla depressioner i perioder.
ja historien om det kanske skulle kunna bli ett annat inlägg någon gång.

Men i alla fall så skulle jag kunnat vara miljonär om jag fått en krona för varje gång någon berättat för mej om detta med andning & mindfullness & meditation. Så många fula ord jag uttalat om det är svår räknade. Och ni ska veta att jag kämpat, kämpat, gett upp & kämpat igen.

Sagt till både mej själv & andra att det är tyvärr inget för mej jag har alldeles förmycke tankar & annat bös i huvudet som ploppar upp. Det blir mer som ett tvång att inte tänka på nått så jag istället tänker på allt. Allt från “undra om vi behöver köpa mjölk” till undra egentligen hur den första lilla microorganism som fanns på jorden såg ut, undra om den va rosa med fluffig päls”?
Sen detta med att andas i fyrkant… hur ser fyrkanten ut? hur långa är sidorna? vad för färg har den….

Är det någon som känner igen sej?

Men efter det att jag gick en PTSD/trauma behandling så släppte helt plötsligt allt det här och jag fatta hur man skulle göra, precis som att jag fick en nyckel till låset där hemligheten bevarades. Jag tror själv att jag under alla år varit så jäkla rädd att slappna av och släppa taget om min kropp. Vilket är nog väldigt vanligt då vi alla har kontrollbehov på olika nivåer framförallt av våra egna kroppar. Och det är exakt där vi måste släppa kontrollen.

Så jag har gjort en liten nybörjar lista här vad man ska tänka på.

* Det viktigaste är: Det är helt ok att få tankar! Låt tankarna komma, bekräfta dom sen så låter du dom passera. Tänk att du lägger dom på ett löv i en porlande bäck. Och så dom flyta iväg. Skuldbelägg dej absolut inte!

*  Ingen är den andra lik, det som funkar jätte bra för din kompis kanske inte alls funkar för dej.

*  Prova dej fram & förvänta inga underverk första gångerna.

*  Börja med små små stunder, kanske 30 sekunder.

*  Ett bra sätt att börja är mindfullness. att du är i nuet och tar in alla intryck för det du gör precis just nu* (*skriver mer om mindfullnes i slutet)

*  Testa en guidad meditation om du tycker att det är svårt själv. (Här finns mina guidade om du vill testa dom)

*  Gör det till en mysig stund. tänd ljus, släck ner, gör det bekvämt. Om kanske inte meditationen funkade så har du i alla fall fått en mysig stund!

* Ha inte några förväntningar allt utan låt det som händer hända.

* Testa olika knep för att behålla focus, kanske ett mala, håll ihop fingertopparna eller kanske rita en mandala testa dej fram vad som funkar för just dej.

Här är några tips i alla fall som jag hoppas kan vara till nytta. Framför allt ha tålamod! Och beröm dej själv! Va tacksam att du ger din kropp detta oavsett hur många minuter det är varje gång!

Tänkte ta lite om mindfullness med här på slutet.

Mindfullness är att vara här och nu. Ta in intryck från alla sinnen.

Tex när du går: vad hör du? Hur känns vinden då får i ansiktet? Vilka dofter känner du? Har du någon speciell smak i munnen? Hur känns marken under fötterna?

El när du duschar: hur känns vattenstrålarna? Vad luktar det? Hur är värmen? Vad hör du för läten?

Med mera. Det går ju att variera i oändlighet. Det är perfekt att göra mednans man gör något annat om man är en sån som alltid har många bollar i luften och alltid är på språng.

Det är även perfekt att börja med för att komma in i “flowet” och lära sej att focusera. Men här är det lika viktigt att inte skuldbelägga sej för tex tankar som kommer eller om man tappar focus.

Jag hoppas detta kan vara till hjälp för några av er i alla fall ❤️ kommentera gärna om ni har mer tips eller funderingar!

Ljus & kärlek kram Jenny

Dela.

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